It depends on the day. My eating schedule and the foods I eat change on a daily basis. But yesterday here's what I ate and I woke up in
the middle of night yesterday, feeling very hot and thirsty
10 am: 2 eggs and potatoes (300 calories)
2 PM: 12 inch italian sub (1200)
6 PM: Rice and some chicken ( 600 calories)
10 PM: 10 sugar cookies ( bad choice, I know lol) ( 400 calories)
1 AM: 2 Tablespoons of olive oil (240 calories)
I had the olive oil because someone suggested I eat some fat before going to bed to prevent waking up through the night.
Didn't work yesterday.
My first reaction was that you are not eating enough. But you're 23 and 5'11, you might need more than 3000 calories per day perhaps as much as 3500.
When I wake up in the middle of the night a sugar snack fixes it. My advice is to get up and have a tablespoon of honey, or a warm mug of milk with honey dissolved in it. That should fix any stress hormone issues for the rest of the night. I'd ditch the olive oil at 1 a.m. and have honey or something sweet, (e.g dates, mango) before going to bed. Works for me.